August 8th WOD

Join us this Saturday for a clinic in the olympic lift: Snatch! Ask a coach for details!
Level 1
L1:A: Single Leg Deadlift (@20X1; 6x6/leg)
build to a tough set
L1:B: Metcon (Time)
For time

30 jump over plate facing burpees 45/25
50 ground 2 oh 45/25
70 Russian twists
500m row(run 400m if no rower is available)
Level 1 Rx+
L1+:A: Deadlift (18 min e3mom; 6 Dl@10X1)
build to a tough set
L1+:B: Metcon (Time)
For time

30 bar facing burpees
30 ground 2 oh 95/65
30 evil wheels
300m run(to street)
F3:A1: DB Reverse Lunges (@20X1; 4x8-10)
advanced use barbell; advanced 4x6-8; no rest
F3:A2: Monster walks (4x50)
rest 90-120sec
F3:B: Metcon (AMRAP - Reps)
18 min Emom

Min 1- 4-21 cal ab
Min 2- 10-30 slam balls 30/20
Sol Endurance
SE: Metcon (AMRAP - Rounds)
Every 10 mins; x4; rest 2 mins between

Run 800m
25 Backsquats@ bw/0.75
200m fw 53/35
30 box step ups 24/20
Comp: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD



Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM


5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM


8AM, 9AM, and 10AM